Targets: hamstrings, butt, and core
Stand with feet hip-width apart, palms resting lightly on back of chair. Extend left leg back, pointing foot and lifting toes a few inches off floor. Keep standing knee slightly bent, abs tight, chest lifted, and hips pointing straight ahead. Hold for 5 breaths. Engage left glutes and hamstring and slowly lift left leg up 1 inch, then lower left leg 1 inch. Continue 1-inch movements for 30 reps, then repeat on opposite side.